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Warm Up:Run 400m10 scap activators

Mobility

Strength/Skill:3 x 5 pull-up negatives(scale to banded as needed)

WOD:6 Rounds for time (alternating with a partner - 3 each)15 Russian KBS (pick weight that both can do unbroken)15 burpees35 double unders

One your fellow members, Bill, is helping with a fundraiser for Hurricane Sandy victims, details are below:

HURRICANE SANDY BENEFIT CONCERT TO BE HELD IN NEW ORLEANSBenefit Featuring Local Musicians to Raise Funds for New Jersey & NewYork Victims

New Orleans, Louisiana (November 15, 2012) – A New Orleans HurricaneSandy Benefit Concert will be held this Tuesday, November 20, 2012 atThe Howlin’ Wolf of New Orleans at 907 South Peters Street. Thefundraiser will feature local musicians such as Eric Lindell, TheRadiators’ Camile Baudoin and Friends, Hot 8 Brass Band, Katey Red, DJLefty and the Lonely Lonely Knights, Johnny Dilks and the HighwayKind, on the main stage, and many more in the Den. Tickets will beavailable at the door for $20 each, with doors opening at 7 p.m. andevent starting at 8 p.m. A ticket will include live music, food(while it lasts) from Atchafalaya Restaurant, Martinique Bistro,Jacques-Imos, Le Petite Grocery and Boucherie, a silent auction, abake sale, and the opportunity to purchase raffle tickets for prizes.

Positive Vibrations Foundation, a local non-profit created toencourage community through the development and preservation of thearts, music, culture, and heritage, has graciously teamed up with usto help sponsor the event, accept donations and distribute proceedsbetween the American Red Cross Hurricane Sandy Relief Fund and NewJersey / New York area non-profits accepting immediate donations. TheBenefit is seeking donations to sponsor the musicians’ performances,as well as in-kind donations for raffle prizes. Those who areinterested in donating for either should contact Monique Pyle atMonique.pyle@gmail.com or (201) 681-5250.

Hurricane Sandy devastated parts of the New Jersey and New York coastlines on October 29, 2012 displacing thousands of familiestemporarily. This Benefit Concert is being coordinated by MoniquePyle, a New Orleans resident originally from New York and New Jersey.